Follow this FREE sexy 6 pack workout and impress everyone you know





This sexy 6 pack workout will get you a lean mean mid section in no time at all. Follow this plan twice a week incorporating it into your usual fitness routine.

Stick with a clean eating program of nutrition and you will see results very fast. Remember nutrition is a massive part of getting a lean 6 pack so stick with it, consitancy is always the key.

You don't have to be doing 100's of sit ups a day to get sexy abs. Certainly you will condition them but if you don't get rid of the fat that covers them you will never see results. I cannot stress enough that you have to get your nutrition plan sorted to see the results that you want on your sexy 6 pack.

Follow the sexy 6 pack workout and contact me with your results, I would love to know how you did.

sexy 6 pack workout

Each exercise should be done for 30 secs each. Have a 10 sec rest then move on to the next.

After the full circuit have a 1 min rest then complete another circuit.

Exercise Manual-Notes (if any)
Single Leg Plank Raise
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs.

Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
 
Power boat pose
1. Start by sitting on the floor and extending your legs and arms.
2. Lean back keeping your legs straight with your arms extended in front of you.
3. Hold this balanced position maintaining proper positioning for the desired time limit.
4. Rest and repeat for the desired repetitions.

Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
 
Ankle Wiggles
1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side.
3) Return to start position.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
 
Pushup Bridge
1. Get on your knees and place hands on the ground.
2. Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line.
3. Hold for the recommended number of seconds.

Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
 
Belly Blaster
1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.
2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
3. Return to the starting and repeat for the prescribed number of repetitions.

Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
 
Long Lever Crunches
1. Lie on your back with your arms over your head and knees bent with feet flat on the floor.
2. Curl your shoulders up and towards your knees keeping your arms overhead.
3. Return to the starting position and repeat for the prescribed number of repetitions.

Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
 
Plank Knee-ins
1. Start by getting on your hands and knees in a push-up position.
2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest.
3. Return the foot back to the starting position and repeat with the other leg.

Trainer's comments:
Do this exercise with alternate legs, not as shown.
Sets Reps Weight/
Resistance		 Tempo Time
 
Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions

Trainer's comments:
Keep this one slow and controlled.
Sets Reps Weight/
Resistance		 Tempo Time
 
Single Leg Plank Raise
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs.

Trainer's comments:
Hold your stomach in but not your breath.
Sets Reps Weight/
Resistance		 Tempo Time
 
Pushup Superman w/ Alternating Arms
Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.


Trainer's comments:
Sets Reps Weight/
Resistance		 Tempo Time
 



As you will notice, you will not need any equipment at all to complete this sexy 6 pack workout, you will just be using your own bodyweight to add resistance.

It may look easy but have a go and see how you feel. The pictures are showing the exercises quite fast but you should really do all the exercises with slow and controlled movements.

You will be relying on your core much more and get better results if you slow everything down and really concentrate on your mid section to do all the exercises. The sexy 6 pack workout is just one of many FREE workouts at Fitness Instructor Online. Go check out the others, click the link below.

Let me know your results using the sexy 6 pack workout, use my contact form below.

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